6/4/2014

6/4

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

8 am Courtway Charity wod this saturday.  All other sessions at North will be cancelled.  Regular sessions at South

15 min to find
2 rep Power clean
and
1 rep Squat Clean

7 min AMRP
10 Front Squats/OH Squats
50 DU
rest 3 min

7 min AMRP

10 Cleans/ Snatches

50 DU

A)135/95

B)115/75

C)95/55

AAB extra

Strict Pullup ladder

1 on min 1, 2 on min 2......

540 Endurance
4 mile Time trial
try to note mile splits